Dance Elite
Xplore Strength Training
Dance demands more than flexibility and technical skill. It requires strength, power, control, coordination, and the physical capacity to perform skills repeatedly under demanding conditions.
Dance Elite is an 8-Week Strength & Conditioning Program that bridges the gap between dance training and athletic development through structured, progressive overload training cycles built around the physical demands of dance.
Whether the goal is to jump higher, develop greater strength through range of motion, improve explosive movement, or build a more resilient foundation, this program helps athletes develop the physical qualities that support performance on the floor and throughout the season.
Prep
A
Lower body Prep
Lower body Prep Goblet Squat Stretch 2x20s Lateral Band Walk 2x12e
B1
Snap Down
3 x 5
B2
Trap Bar Deadlift
4 x 5
B3
TKE Box Stepdown
3 x 6
C1
Goblet Squat
3 x 8
C2
RDL
3 x 8
C3
Plank
3 x 0:45
D
DB Farmer's Walk
2 x 25
A
Beep Test
A
Active Recovery
1 x 25:00
B1
Pigeon Stretch
2 x 30
B2
Couch Stretch (Hip Flexors)
2 x 30
B3
Hamstring Rope Stretch
2 x 30
B4
Calf Stretch
2 x 30
B5
Lat & Pec Stretch
2 x 30
Prep
A
Upper body Prep
Upper body Prep Mini Band Circles x8e Band Face Pull x12 **Before beginning today's session perform a MAX Push Up Baseline Test & MAX inverted Row or Pull up Baseline Test -Perform as many pushups & pull ups/inverted rows as possible with the goal of setting your baseline. Record your reps below.
B1
Push-Up
1 x MAX
B2
Pull-Up
1 x MAX
C1
DB Bench Press
2 x 10
C2
1-Arm DB Row
2 x 8
D1
Incline Pushup
3 x MAX
D2
DB Incline Row
3 x 0:25
D3
Side Plank
3 x 0:20
D4
Suitcase Carry
2 x 25
A
Run
3 x 250
A
Rest
1 x 0:00
DD Goodson
DD is a NSCA Certified Strength & Conditioning Specialist with 10 years of coaching experience and a former University of Colorado Buffaloes football athlete. He trains 150+ high school athletes and 5 Fire Department Academies across Colorado. An avid outdoorsman, he delivers elite performance training and prepares bodies for sport, service, and the Rocky Mountain wilderness.
Your Dance Training Builds the Skill. Strength & Conditioning Builds the Athlete.
Get Dance Elite
Tayla
University of Arizona Pomline
Verified Athlete""My journey with Xplore Strength has provided me with stability and success in both the high school competitive level and the collegiate game day level... Without the incredible program, I would’ve had a much more difficult transition and felt alone in the process of preparation.""
Madeline
Colorado State University Golden Poms
Verified Athlete""Throughout my high school dance career I worked hours with Xplore Strength, and the training we did changed my strength while dancing, and translated into dancing collegiately... I felt way more confident in auditions and dancing in a stadium full of thousands of people.""
Keira
Middle Tennessee Dance Team
Verified Athlete""It has honestly improved my dancing so much. I can hold my body up without even thinking because of the structure I have built for myself. My body thanks me everyday because I have that strength to last the long hours of practices, games and performances.""
